How to do the EZ Bar Overhead Triceps Extension
- Stand tall, holding the EZ bar overhead with a narrow overhand grip.
- Slowly bend your elbows, lowering the bar behind your head.
- Straighten your arms, pushing the bar back up overhead.
- Keep your upper arms still and elbows pointing forward throughout.
Full technique — 7 steps
- Stand tall with feet about hip-width apart and hold the EZ bar with a narrow overhand grip on the inner bends.
- Press the bar overhead until your arms are straight and your upper arms are beside your head.
- Tighten your stomach and keep your ribs down so your lower back does not arch.
- Keep your upper arms mostly fixed and elbows pointing forward rather than drifting wide.
- Bend your elbows to lower the bar behind your head until your elbows are fully bent.
- Exhale and extend your elbows to drive the bar back overhead until your arms are straight.
- Finish with the bar directly over your shoulders without leaning back or letting the elbows flare.
Common mistakes
- Elbows flaring out wide
- Arching the lower back
- Cutting the bottom range short
- Turning it into a press
- Leaning back to finish reps
Form cues
- Keep upper arms still
- Lower behind the head
- Elbows point forward
- Straighten fully overhead
- Keep ribs down
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Cable machine
- Cable Overhead Triceps Extension (EZ Bar) Same level
- Triceps Pushdown (Reverse Grip) Easier
Dumbbells
- Incline Dumbbell Overhead Triceps Extension Harder
- Dumbbell Floor Skull Crusher Same level
Resistance bands
Kettlebell
- Kettlebell Overhead Triceps Extension Same level
- Kettlebell Skull Crusher Harder
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Triceps Pushdown (Rope)
- This exercise EZ Bar Overhead Triceps Extension
- Harder Barbell Skull Crusher
- Harder Bodyweight Triceps Extension
Too hard for now? Start with the Triceps Pushdown (Rope).
Quick answers
What muscles does the EZ Bar Overhead Triceps Extension work?
Primary: Triceps 10/10. Also works: Front delts 3/10, Forearms 3/10, Traps 3/10.
When should I do the EZ Bar Overhead Triceps Extension in a workout?
Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.
How many sets and reps of the EZ Bar Overhead Triceps Extension?
Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the EZ Bar Overhead Triceps Extension?
Cable machine: Cable Overhead Triceps Extension (EZ Bar), Triceps Pushdown (Reverse Grip). Dumbbells: Incline Dumbbell Overhead Triceps Extension, Dumbbell Floor Skull Crusher. Resistance bands: Resistance Band Overhead Triceps Extension, Single Arm Overhead Resistance Band Triceps Extension. Kettlebell: Kettlebell Overhead Triceps Extension, Kettlebell Skull Crusher.
What is an easier version of the EZ Bar Overhead Triceps Extension?
Triceps Pushdown (Rope) (Beginner).
What is a harder version of the EZ Bar Overhead Triceps Extension?
Barbell Skull Crusher (Intermediate), Bodyweight Triceps Extension (70% of bodyweight).
